Welcome to Empowered Online

Empowered Online provides families, schools, and athletes with unlimited empowerment on a daily basis. Choose from pre-recorded sessions or join live sessions to get your body moving! Whether you’re at home or on the go, we have a variety of activities to choose from to meet your athlete’s needs.

To help you navigate the movement or fitness program that is best for your athlete, we have designed a multi-level structure for beginner, intermediate, and advanced athletes.

Movement Games and Sports

Beginner (requires the support of staff or family member to execute movements):

Beginner athletes will participate in fun, creative, and engaging movement games with a focus on Body Awareness. Body Awareness is simply an understanding of what the various parts of the body are and what they can do. Beginner athletes will explore various movement variables, which allows the athlete to effectively move the body to accomplish a task. Overall, beginner sessions will increase body wisdom and improve sensory awareness skills.

Beginner (requires the support of staff or family member to execute movements):

Beginner athletes will participate in fun, creative, and engaging movement games with a focus on Body Awareness. Body Awareness is simply an understanding of what the various parts of the body are and what they can do. Beginner athletes will explore various movement variables, which allows the athlete to effectively move the body to accomplish a task. Overall, beginner sessions will increase body wisdom and improve sensory awareness skills.

Intermediate (requires some support but can execute most movements with minimal prompts):

Intermediate athletes will participate in fun, creative, and engaging movement games with a focus on Experiential or Exploratory Learning. EL involves performing a variety of movements; it enables the athlete to become more aware of how the body moves along with the purpose of the movement. Intermediate athletes will discover all the ways their bodies can move, i.e., fast, slow, up, down, in a curve, or side to side, in order to achieve a specific goal. Overall, intermediate sessions will increase confidence in an athlete’s ability to move, participate, and understand the goals of a particular activity.

Advanced (requires very little support and can execute movements independently):

Advanced athletes will participate in fun, creative, and engaging movement games with a focus on Athletic Development. Athletic Development is the ability to move with competence and confidence in a wide variety of movements and activities. The athlete develops a strong understanding of where the body is in space in addition to the goal of the movement. Advanced athletes will explore all the ways their bodies can move via perceptual motor skills such as spatial awareness (how much space their body occupies), vestibular awareness (balance), temporal awareness (rhythm and timing), and directional awareness (lateral movements) in order to achieve a specific goal. Overall, advanced sessions will further develop both fine movement configurations and neuroplasticity (the brain’s ability to develop and organize the demands placed on it).

Fitness

Beginner Fitness (requires the support of staff or family member to execute movements):

Beginner Fitness workouts are designed for first time athletes wondering “where do I start?” Beginner Fitness classes start with the basics. We introduce you to how a training program works and how to create a quality routine. Most importantly, we teach you proper technique and form to prevent injury and to avoid soreness after a workout.

Beginner fitness workouts are designed to be low impact and low intensity. Athletes will perform body weight exercises in seated and standing positions. No weights will be utilized in beginner workouts.

Here is what a beginner workout will look like:

1.) Dynamic Warm-up
2.) Cardio
3.) Strength
4.) Stretching

Beginner Fitness (requires the support of staff or family member to execute movements):

Beginner Fitness workouts are designed for first time athletes wondering “where do I start?” Beginner Fitness classes start with the basics. We introduce you to how a training program works and how to create a quality routine. Most importantly, we teach you proper technique and form to prevent injury and to avoid soreness after a workout.

Beginner fitness workouts are designed to be low impact and low intensity. Athletes will perform body weight exercises in seated and standing positions. No weights will be utilized in beginner workouts.

Here is what a beginner workout will look like:

1.) Dynamic Warm-up
2.) Cardio
3.) Strength
4.) Stretching

Intermediate Fitness (requires some support but can execute most movements with minimal prompts):

Intermediate Fitness workouts are designed for athletes with moderate to somewhat advanced experience in training their bodies; they have experience working out, and they know how to manipulate variables to challenge their training needs. There is a greater emphasis on proper technique and form during these workouts – the athlete will perform movements while utilizing weights and resistance bands.

Intermediate fitness workouts are designed to be moderate in regards to impact and intensity. Athletes will perform body weight exercises in addition to manipulating weights. The movements performed will be a mix of seated, standing, and floor exercises.

Here is what an intermediate workout will look like:

1.) Dynamic Warm-up
2.) Cardio
3.) Strength (weights and resistance bands)
4.) Stretching

Advanced Fitness (requires very little support and can execute movements independently):

Advanced Fitness workouts are designed for athletes who have mastered proper technique and form, have the ability to manipulate weight variables, and have the ability to increase their work capacity. In other words, the athlete is familiar with her/his body and how it moves.

Advanced fitness workouts are designed to be high impact and high intensity. Athletes will perform standing or floor exercises and factors such as reps and time will utilized in the workout routines. In essence, advanced workouts require athletes to be fluid in their movements.

Here is what an advanced workout will look like:

1.) Dynamic Warm-up (standing or floor exercise)
2.) Cardio
3.) Strength (weights and resistance bands)
4.) Stretching